Powerful Health Benefits of Dragon Fruit

PUNE: Dragon fruit is a sweet fruit that’s rich in fiber and antioxidants. It may have benefits for gut health, blood sugar management, and immunity.

Dragon fruit is a part of the cactus family and is native to northern South America. There are several varieties of colors—yellow, red, white, or pink inside—but there are not many nutritional differences among them. These dragon fruits get their name from their exterior. It’s full of overlapping “fins” that resemble a dragon’s scales and are commonly known as pitaya.

Here are some health benefits:

1. Promotes Gut Health

Dragon fruit is high in fiber, which supports digestion and prevents constipation.One cup of dragon fruit provides 3.24 grams of fiber, which is 11.57% of the Daily Value (DV).45

Dragon fruit also contains prebiotics called oligosaccharides. These helpful bacteria help stimulate the growth of the probiotic bacteria Bifidobacteria and Lactobacillus.1 Probiotics have been shown to prevent or treat digestive conditions, including irritable bowel syndrome (IBS).

2. Prevents Against Chronic Disease

Dragon fruit may prevent diseases like diabetes, heart disease, and cancer because of its anti-inflammatory antioxidants. Antioxidants called betacyanins, which provide color to the flesh and skin of red dragon fruits, reduce oxidative stress, or cell damage caused by unstable atoms called free radicals. The build-up of free radicals over time contributes to aging.

Red and white dragon fruits are also rich in phenolic compounds, which contribute to their taste, color, and health benefits. One study found that red dragon fruits have the highest concentration of polyphenols and antioxidant activity.

Some evidence suggests that the prebiotics in dragon fruit may reduce colon cancer risk due to their effects on the gut microbiome. Other antioxidants may also protect against various cancers.

3. Helps Regulate Blood Sugar

Dragon fruits may help control blood sugar levels. Some evidence suggests that red dragon fruits may regenerate beta cells in the pancreas, which produce insulin and amylin. Both hormones regulate blood sugar.

Its anti-inflammatory effects may also reduce the risk of type 2 diabetes.

4. Promotes Healthy Blood Flow

Eating dragon fruit may improve circulation, or blood flow, likely due to a pigment called betalain. One small study of 18 young, healthy, non-smoking people looked at the effects of consuming 24 grams (a little less than one ounce) of whole dragon fruit powder daily. The authors found significant improvements in blood flow two, three, and four hours after consuming the dragon fruit powder. These effects persisted through a two-week period.

5. Supports Your Immune System

Dragon fruit supports healthy immune function directly and indirectly. The fruit itself possesses anti-bacterial, anti-fungal, and anti-viral properties. Portions of the flesh and peel have also been shown to inhibit foodborne microorganisms, including yeasts and molds.

Eating dragon fruit triggers shifts in the gut microbiome that activate and support your body’s overall immune response. (Agencies)

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